Growing up with healthy habits is crucial for an individual’s well-being throughout their life. And healthy habits start at home. This article covers what you need to know to instill healthy habits around exercise and nutrition in children from a young age.
Exercise for Kids: How to Build Healthy Habits as a Family
Building healthy habits as a family has lasting benefits for children’s emotional well-being, physical health, and academic performance—especially when movement becomes a regular part of their lives. Incorporating exercise positively impacts nearly every aspect of a child’s development and helps establish it as a social norm and habit. Research has demonstrated the importance of family social norms and how significantly these norms impact individuals for the rest of their lives. Creating a family culture centered around health and fitness makes it a shared and enjoyable experience.
A culture of health and wellness as a family might include going on hikes or walks together, visiting the playground regularly, running around, playing games, and bringing kids along to the gym. Gymnastics is especially beneficial for young children, as it fosters body awareness and coordination.
Tips for Leading by Example Without Being Overbearing
- Avoid negative language around exercise (e.g., “I have to work out”).
- Emphasize fun and enjoyment in physical activity.
- Let kids have a say in the types of activities they do.
Tips for Fostering a Positive Mindset Around Exercise
- Celebrate effort rather than perfection.
- Foster intrinsic motivation by making fitness fun.
- Focus on the joy and satisfaction that comes with movement, avoiding discussions about aesthetics or appearance.
Why Is Exercise Good for Kids?
Building lifelong exercise and nutrition habits in kids can profoundly impact all areas of their lives.
Physical Health Benefits:
- Strengthens bones and muscles.
- Improves cardiovascular health.
- Enhances motor skills and coordination.
Mental and Emotional Benefits:
- Boosts mood and self-esteem.
- Reduces symptoms of anxiety and depression.
- Improves stress management.
- Enhances cognitive function.
- Improves focus and academic performance—active kids often perform better in school.
- Acts as a preventative measure against ADHD.
Social Benefits:
- Encourages teamwork and cooperation.
- Helps build friendships through physical activities.
The Rise of Weightlifting in School Gym Classes
An evidence-based review found that strength training does NOT stunt growth, debunking a long-held myth in the fitness world. Starting kids with strength training early in childhood and adolescence has been shown to strengthen bones, ligaments, and joints, reduce the risk of injuries from other sports, and support good metabolic health. Unsurprisingly, weightlifting is becoming increasingly popular in school gym classes.
For kids aged 6–11, bodyweight exercises like push-ups, squats, lunges, pull-ups, and climbing are ideal. Kids aged 12 and older can safely begin strength training with light weights, kettlebells, and resistance bands, while teens (15+) can start weightlifting.
When Should Kids Get Into Sports?
Typically, kids start getting into sports around 5 or 6 years old. Kids are still too young to specialize and need variety, so it’s suggested that they try a plethora of different sports between the ages of 6 and 12. Kids 13+ years can start to lean into a specific sport that they like. Learn more exercise tips for all stages of life.
Here’s a list of suggested activities for different age groups:
- Preschool (3-5 years): active play like running, jumping, climbing.
- School-age (6-12 years): structured activities like team sports, swimming, or martial arts.
- Teens (13+ years): encourage autonomy with fitness goals, involving them in strength training, yoga, or fitness classes.
Fun Exercises For Kids to Stay Active
The key to getting kids into an active lifestyle is making it fun. Tag games, hiking and exploring in nature, rollerblading, biking, or using a scooter are all great outdoor activities. On colder days, balloon volleyball and dance parties to their favorite music will do the trick.
The Importance Of Nutrition In Kids
Kids need nourishing foods to build strong, resilient bodies. Adequate protein intake is essential, as are carbohydrates and healthy fats from whole food sources.
Processed foods, while convenient, are often nutrient-poor and calorie-dense. Their hyper-palatable design (yes, it’s intentional) can lead kids to prefer them over wholesome, nutritious meals. Find out why is processed food bad for you.
Limit the amount of processed food that enters your household with these grocery shopping tips. While kids will inevitably encounter processed foods at school, during holidays, and at birthday parties, keeping them out of the home reduces potential melt-downs for them. Instead, fill your pantry with whole foods and focus on educating kids about what healthy food is and how it makes them feel good.
Kid-Friendly Healthy Meal Ideas For The Whole Family
Snacks: Fresh and dried fruit, nuts, yogurt, cheese sticks, and airpoped popcorn
Breakfast: Homemade muffins or pancakes with hidden veggies, flax seed, or protein powder, yogurt with fresh fruits and nuts, smoothies
Lunch and Dinner: Chickpea pasta and meatballs, chili, build-your-own-bowls, and homemade tacos
Building Lifelong Healthy Habits with Nutrition & Exercise For Kids
Establishing lifelong healthy habits begins with creating a family culture that prioritizes health balanced nutrition and regular physical activity. When children grow up in an environment where wholesome meals and active play are the norm, they are more likely to carry those practices into adulthood. Focus on F-U-N. By active in your play with your kids, and integrate cooking whole food meals into the family culture. It’s fun when everyone is doing it together!
Want to learn more about building habits around exercise and nutrition for kids? Listen to episode 207 of the Stronger Than Your Boyfriend Podcast: Exercise for Kids
Sources Cited:
de Lamas, C., Duran, A., & Lopez, R. (2023). Strength training in children and adolescents: A review of safety, efficacy, and recommendations. Journal of Strength and Conditioning Research, 47(1), 123-131. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9915543/
Hillman, C. H., Pontifex, M. B., Castelli, D. M., Khan, N. A., Raine, L. B., Scudder, M. R., Drollette, E. S., Moore, R. D., Wu, C. T., & Kamijo, K. (2014). Effects of the FITKids randomized controlled trial on executive control and brain function. Pediatrics, 134(4), e1063–e1071. https://publications.aap.org/pediatrics/article-abstract/134/4/e1063/32954/Effects-of-the-FITKids-Randomized-Controlled-Trial?redirectedFrom=fulltext#sec-8
Malina, R. M. (2006). Weight training in youth—growth, maturation, and safety: An evidence-based review. Clinical Journal of Sport Medicine, 16(6), 478–487. https://pubmed.ncbi.nlm.nih.gov/17119361/
